Whether you look forward to your indoor cycling classes from the moment you click “book,” grin and bear spin classes because they’re an efficient way to score a solid cardio workout, or fall somewhere between that love-to-hate spinning spectrum, there’s one thing everyone who spins has in common: You’re here to work your hardest. And the bottom line is that this requires some plotting when it comes to what you eat before and after class, says Hannah Grant, the first female chef for the Tour De France and star of the as-yet untitled Amazon docuseries inspired by her book, The Grand Tour Cookbook.
First rule of thumb: Eat something about an hour and a half before class (more on exactly what to reach for in a bit), says Grant. Eating too close to the start of class means you might still be digesting during those sprint intervals and tap-backs, which will keep you from working as hard as you can. On the other hand, working out on an empty stomach—or without loading up on the right mix of nutrients—can lead to something cyclists call “bonking,” says Grant. Translation: You’ll feel too pooped to push yourself. (Hit the reset button—and burn fat like crazy with The Body Clock Diet!)
You are viewing: What To Eat Before Spin Class
Just as important is what you eat after class, adds Grant. “If you’re not giving your body the fuel it needs to recover after a tough spin class, you won’t be able to push yourself on your next ride,” she says. Here, Grant shares her top picks for the foods to add to your pre- and post-ride routine to help you get even better results from your spinning sweat sessions.
An hour and a half before class, reach for…
Greek yogurt. The ideal pre-ride snack contains a blend of lean protein and slow-digesting carbohydrates, and a serving of whole-milk Greek yogurt gives you both, says Grant. “The carbohydrates in Greek yogurt will keep you from bonking, and its protein content will help fuel your muscles so you can really push yourself,” she says.
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Whole-wheat crackers and almond butter. Once again, this combo of fiber-rich carbohydrates (in the crackers) and lean protein (in the almond butter) is ideal for keeping your energy up so you can hit the workout hard.
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Scrambled eggs on whole-wheat toast. Spinning in the morning? It may be tempting to roll right out of bed, into your spandex, and straight to the cycling studio, but waking up early to have a light breakfast will pay off in the long run, says Grant. Top one piece of whole-wheat toast (a slow-releasing carbohydrate) with a scrambled egg (a great source of protein). If you don’t eat eggs, you can top that toast with nut butter instead.
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Oatmeal topped with nuts. Another great pre-spin meal or snack, oatmeal’s slow-releasing carbohydrates and protein-filled nuts will keep you optimally fueled for working your hardest. Pro tip: Don’t add fruit to sweeten your oats, says Grant. “The natural sugars in most fruits will spike your blood sugar soon after they’re digested, which will then cause your blood sugar to crash around the time you’re exercising,” she says.
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About 30 minutes before class, eat…
A banana. Grant calls this nature’s perfect energy bar, wrapped in its own beautiful packaging. “A banana will give you a little all-natural sugar to kick-start an energy burst, which will help you work harder,” she adds.
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Within 30 minutes after class, reach for…
A nut-milk protein smoothie. Grant likes this choice because it’s filled with carbohydrates and protein—once again, the prime combo for helping muscles recover quickly—and will fill you up so you don’t overeat after your ride. “If you’re riding for less than two hours, you really don’t need that much food when you’re off the bike,” says Grant. “I see a lot of people make the mistake of carb-loading after a tough spin class because they’re hungry. A protein smoothie will satiate your hunger, preventing you from overdoing it on food.”
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